Words by Joe Hamilton
Coach Joe is a dedicated coach and athlete who specializes in MTB racing, road cycling, and strength training. For more information on Joe’s coaching services, or to schedule a coaching consultation with him, click HERE.
Ahh, spring is almost over, and summer is in the air. Roads and trails are drying up, and mountain biking is becoming the primary go-to discipline. Through two decades of personal mountain bike experience and working with mountain bike athletes all over the country, there are a few fundamental tips to keep in mind to ensure every ride is better than the last.
Ensure You Maintain Your Bike
It is difficult to focus on the trail when you listen to strange noises coming from your bike. A mechanical that happens on the trail also means sometimes you end up walking back where you rode from. Most have been there. And after making the same mistake a couple of times, the importance of bike maintenance takes on whole new meaning. If you can’t do it yourself, ensure you get it into the mechanic now. Bike shops are bustling so be sure to reserve some time to work on your bike in advance. Ensure the basics are done, such as a chain check, brake checks, tire checks, and cable checks. These are often the small things that give out when least expected, especially if it has been a while since you last had your bike tuned up (like last season).
Ride with Better Riders than Yourself
Riding with others helps you push yourself a little harder, but it will help you learn some of the riding habits of people who have been doing it longer. Watch how they position their bodies when going up or downhill. Watch how they handle rough, rocky sections. Watch how they fix a flat tire when they’re miles from anywhere.
I have found it easy to find riders better than yourself. Most towns have riding groups and what I call local superheroes or Category A riders. Ask to ride with them, try to stay up with them, ask them questions. Let them know you want to learn from them. In my town, we have a mountain biker who can do a perfect wheelie. I have always wanted to do wheelies. I have asked him if I could work with him in learning how to do wheelies. He was happy to help, and we even videotaped his wheelie so that I can watch it repeatedly while I refine my skills set in doing wheelies. Most mountain bikers love the notoriety of being the town’s best and are always willing to help.
Focus on Where You Want to Go
When you are on the trail, look where you want to go, especially on trails with plenty of roots and rocks. If you look at the rock or tree that you are trying to avoid, you will probably hit it. Instead, focus on the line that you want to take.
This is called target fixation. Often mountain bikers refer to this as finding your “line” There is a complicated explanation as to why this works, but don’t worry about that—it just does. Always look ahead and find the line that you want, and you will ride smoother. The path most traveled weaves around obstacles and provides the smoothest, easiest route from point A to point B. Look for straighter lines and smoother arc. The key is not to lose speed or hurt yourself. As your skills and confidence increase, you will find yourself sailing and railing over things that now terrify you.
Take a Brake
Actually, take two brakes. Better braking will allow for better bike control. Many new riders think they only have two brake settings, locked and not in use. You’ve got less control with the brakes locked, much like a car.
Learn how to use both brakes effectively. Most of your braking power comes from the front brake. But be careful not to use it too much if you are going downhill or cornering. You’ll either get tossed over the bars, or your front wheel will slide out. It’s all about moderation and modulation.
When cornering, practice braking before the turn, rather than in the middle of it. You’ll soon be able to carry more speed through the turns. When descending, learn to feather the brakes so that they don’t lock up. If they do lock up, ease up a bit. You’ll not only have more control, but you’ll save the trail from excessive erosion. Here are some braking drills, courtesy of David Lopes, in his book, mastering mountain bike skills.
- Coast down a hill and then start breaking at a set points. See how short you can make your stopping distance. Get heavier. Cut your best stopping in half. Start on the pavement and work up to loose dirt.
- Try to stop on a hill. How quickly can you do that?
- Sprint down a long flight of stairs and try to stop at the bottom step. Now do it with neutral hands. (Hint: it’s all about body position)
Go Yonder
Practice the general skills of mountain biking in your backyard trails. Begin on smoother trails and roads and build fundamentals and progress to your intermediate trails. If you have access to a skills park or ski run, take advantage of it. Refining downhills skills is just as essential as training. New trails and challenges will make it more exciting to be riding, and they’ll help sharpen your skills. This is the key to becoming a well-rounded rider.
Strength Train
The more time that you spend on your bike, the better you will get. However, more and more mountain bikers are becoming aware of the importance of strength training and stretching. Appropriate strength training and stretching provides for the muscular endurance and flexibility you need on the bike. Strength training and stretching also reduce the chance of repetitive motion injuries that often happens while cycling. I would recommend a strength/strength training session, preferably twice a week (yes, even in the summer). Once per week at a minimum. For some basic fundamental exercises feel free to visit: https://www.thomasendurancecoaching.com/videos/
Remember, Enjoy the ride!
